This week's EMPOWERED WOW (Workout of the Week) is all about Kettlebells!
It's time to hit reboot on those 2016 resolutions and get ready to crush this week's workout! Perform 4 rounds of the following exercises. You'll need one medium and one heavy kettlebell. Earn extra credit by finishing with a wall sit!
Exercise Guide / How To
20 kettlebell swings (heavy): Standing with feet shoulder width, hold a kettlebell with both hands, arms relaxed. Hinge at the hips, bringing the chest forward and guiding the kettlebell through the legs (*keep the KB above the knees*). Thrust the hips forward squeezing the glutes and core so the kettlebell swings in front of the chest. Control the KB back down as you hinge and repeat.
16 goblet squats (heavy): Stand with feet shoulder width apart, and kettlebell at chest level (handle toward you, hands around the bell). Send your hips back and bend the knees like you’re sitting in a chair. Keep your core engaged and chest lifted, then drive through the heels to activate your glutes and stand tall.
20 romanian deadlifts (heavy): Stand with feet hip width apart and toes forward, holding a kettlebell with both hands and letting it hang in front of you. With a slight bend in the knees and shoulders back, hinge the hips and slowly lower the kettlebell towards the ground. Back should be straight, and kettlebell close to the legs. Extend the hips to return to start position, and repeat movement.
16 push press (8+8) (medium): Hold the KB in the racked position - gripping the handle, bell resting on your biceps & forearm with a neutral wrist, elbow tight to the body. Slightly bend the knees and drive through the heels as you punch the weight straight up above the head (biceps by the ear). Slowly bring the KB back to the racked position. Complete 8 reps on each side.
20 bent over rows (10+10) (medium): Start in a lunge position with the front leg bent and elbow resting on the knee. Hold the kettlebell with one hand (opposite the front foot). Keeping a straight back and neutral neck, drive the elbow past the torso. Complete 10 rows on each side.
16 figure 8’s (medium): Stand with feet slightly wider than shoulder width, and knees bent. Hinge at the hips with a flat back. Pass the kettlebell through the legs from one hand to the other. Then snap the hips and stand tall while you thrust the bell across the body, resting it on the opposite hand. Repeat by passing the kettlebell through the other leg.
Once you have completed 4 rounds of the above exercises, challenge yourself with a wall sit. Aim for 30 seconds or MORE!
kettlebell wall sit: With feet shoulder width apart, back flat against a wall and knees bent at 90 degrees (thighs parallel to the ground). Make sure core is engaged and knees directly over the ankles. Hold your kettlebell at chest level, and stay in the wall sit for as long as you can.